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Health Benefits of Safed Chole (Chickpeas)

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

About Chickpeas

Latin Name : Cicer arietinum.

In India, chickpeas are called "Chole".

Some other names for it are : Garbanzo bean, Bengal gram, Ceci bean, Sanaglu, Hummus.

Chickpeas are native to the Middle East and their cultivation started about 3000 years ago.

Chickpeas are legumes and the plants are short in height, grow in tropical to subtropical regions. If grown in temperate climates their production is low.

Chickpeas are available in 2 varieties :

  • Desi - The dark coloured, small-sized variety, also called Bengal gram or Kala chana, mostly cultivated in the Indian subcontinent, Mexico, Ethiopia and Iran.
  • Kabuli - The light coloured, bigger seed variety, also called Safed chole or safer chana, mostly grown in Southern Europe, Chile, Afghanistan, Pakistan and the Indian subcontinent.

The dark-coloured, desi chickpeas, have much higher fibre content and consequently a much lower Glycemic index.

The desi chickpeas are used to make Chana dal, also called split chickpeas with the skin removed. Chana dal when ground forms gram flour, called Besan in India.

Chickpeas can be eaten in a variety of ways, cooked, in salads, as sprouts etc.

Punjabi Chole Masala Recipe

Nutrition Facts Chickpeas

Chickpeas are very rich in phytonutrients like quercetin, kaempferol and myricetin that are concentrated in the seed coat while ferulic acid, chlorogenic acid, caffeic acid and vanillic acid are concentrated in the cotyledons.

These phytonutrients are excellent antioxidants as well as many of them are anti-inflammatory. Chickpeas contain excellent amounts of molybdenum and manganese.

They are also rich in folates and are food sources of dietary fibre, protein, copper, iron and phosphorus.

Chickpeas are sodium and cholesterol-free and are a good source of carbohydrates.

Nutrition Facts Chickpeas

Source : ESHA Research in Salem, Oregon, USA


Garbanzo Beans



Amount : 1 cup cooked, 164 gms












14.53 g



44.97 g


dietary fiber

12.46 g



0.00 mg



98.74 g





vitamin A IU

44.28 IU


beta carotene

26.24 mcg


thiamin - B1

0.19 mg


riboflavin - B2

0.10 mg


niacin - B3

0.86 mg


vitamin B6

-- mg


vitamin B12

0.00 mcg


vitamin C

2.13 mg


vitamin D IU

0.00 IU


vitamin E alpha equiv

0.57 mg



282.08 mcg


vitamin K

6.56 mcg


pantothenic acid

0.47 mg






80.36 mg



0.58 mg



4.74 mg



78.72 mg



1.69 mg



123.00 mcg



275.52 mg



477.24 mg



6.07 mcg



11.48 mg


Health Benefits Of Chickpeas

  • Reduces Risk of Cancer
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About 2/3 of the fibre in chickpeas is soluble fibre. This allows most of the fibre to reach the colon where the bacteria break it down into short-chain fatty acids which the colon cells absorb and use for energy. The colon cells thus remain healthy and at peak performance levels and reduce the risk of cancer, especially colon cancer.

  • Reduces Cholesterol

The soluble fibre binds the bile acids not allowing them to be absorbed thus reducing cholesterol levels

  • Stabilizes Sugar Levels

The soluble fibre also controls the absorption and release of blood sugar. The lower glycemic index also causes the blood sugar levels to rise moderately and slowly again ensuring lower blood sugar levels.

Studies indicate that consuming just 1/2 cup chickpeas a day helped in controlling blood sugar in just 1 week.

  • Controls Weight Gain

Consumption of chickpeas tends to keep the stomach full for a much longer period and also reduces appetite due to their excellent fibre levels making it easier to manage weight.

  • Reduces risk Of Cardiovascular Disease

It has been observed in studies that 3/4 cup of chickpeas consumed daily helped to decrease LDL cholesterol, total cholesterol triglycerides with better control of the intake of fat. It was found that the dietary fibre in chickpeas is superior to the one found in other foods.

The wide array and unique combination of antioxidants, the anthocyanins, delphinidin, cyanidin and petunidin and the phytonutrients as well as the ALA in Garbanzo beans maintain the health and integrity of the blood vessels and prevent oxidative stress reduces the risk of heart disease.

Folates also lower the homocysteine levels. High homocysteine levels are associated with increased risk to narrowing of arteries due to plaque formation, blood clots, heart attacks and strokes.

  • Maintains Blood Hemoglobin And Energy Levels

High iron levels in chickpeas prevent anaemia and keep the energy levels up. Thus consumption of chickpeas is very useful for pregnant, lactating women, during menses and for growing children.

  • Resolves Digestive Issues

The unique composition of dietary fibre; about 2/3 of it is insoluble fibre, as well as its quantity; a cup of chickpeas contains 50% of the daily requirement, makes it a unique food that supports the health of the digestive tract.

Though both the desi (dark coloured) variety and the Kabuli (lighter coloured) variety of chickpeas contain this unique combination of phytonutrients, it has been found that among the two, the desi variety has a greater concentration.

Health Benefits Of Chickpeas - Some Natural Remedies

Chickpeas in this section refer to the Desi variety

  • For Strength

Soak 250 gms of chickpeas in 1 litre of water overnight. In the morning boil the water till 1/4 of the water remains. Drink this water daily for improved strength.

One can also consume 50 gms of fresh green chickpeas for the same effect.

  • To Reduce Appetite

Boil 1 cup of chickpeas in 750 ml of water. Strain and drink this water.

  • To Control Dysentery Due To Heat

Soak 2 handfuls of chickpeas seed coats in 500 ml of water overnight. Strain and drink this water in the morning. It stops blood in stools.

  • For Improving Health

Eat sprouts made of chickpeas. They make lungs strong, improve weight, increase haemoglobin levels, cleanse the blood and keep the digestive system function optimally.

  • Cheaper Source Of Protein And Calories

Chickpeas have been found to be a much cheaper source of proteins and calories than almonds on a cost to cost basis.

  • Constipation

Soak a handful of chickpeas in the water at night. In the morning strain out the chickpeas, sprinkle some ginger powder and caraway seeds (Jeera) on them and eat.
After some time drink the separated water too.

  • Dandruff

Add 4 tbsp chickpea flour to 250 ml water. Mix and apply on the hair and massage it for some minutes before washing. This removes dandruff.

  • Diseases Of The Windpipe

At bedtime eat a handful of roasted chickpeas and drink a glass of hot milk after this.. It removes the accumulated phlegm.

  • Jaundice

Soak a handful of split chickpeas in 500 ml water. After some hours strain out the chickpeas, add an equal quantity of Gur or Jaggery to them and eat. Do this for 3 days.
When thirsty drink the water in which chickpeas were soaked.

  • Pain

Massage any area of pain with chickpea flour. It gives relief.

  • Ringworm Infection

Eat roti (Indian Flatbread) made of chickpea flour every day for a month or two without salt. This cures blood disorders.

  • Vomiting

Soak a handful of chickpeas in 250 ml water at night. Strain out the water in the morning. Drink this water.

  • Leucoderma

Take a handful of chickpeas and 10 grams Triphala churan. soak them in 125 ml of water. After 24 hours or so when the chickpeas sprout, eat them. Do this daily for a few months to get rid of the white spots.

  • To Increase Mother's Milk

Soak 60 grams chickpeas in milk at night. Strain out the chickpeas the next morning eat the chickpeas. Then heat this milk and drink it.

  • Leucorrhea

Grind roasted chickpeas. Add some brown sugar and desi ghee. Mix well and eat. Continue for some time.

  • Polyuria (frequent urination)

Eat a handful of roasted chickpeas along with some gur or jaggery. Continue for 10 days or more for relief.

  • To Prevent Miscarriage

Boil chickpeas in water for some time and then drink this water.

  • In Diabetes
  1. Soak 30 grams chickpeas in milk at night. Eat them in the morning.
    Eat roti (Indian flatbread) made of equal quantity of chickpea flour and barley flour twice a day.
  2. Eat roti made of chickpea flour for 10 days. It stops sugar in the urine.
  • Stones In Kidney And Bladder

Soak a handful of split chickpeas in water overnight. In the morning separate the chickpeas, add some honey and eat.

  • Heart Disease

Eating chickpeas daily is beneficial in heart disease.

Brown Chick Peas Dry Curry | Kala Chana Recipe Punjabi

Some Beauty Remedies With Chickpeas

  • To Reduce Oiliness From Skin

Mix some rose water in chickpea flour to make a paste. Apply on the face and skin. Wash off after 10 minutes.

  • Dark Skin

Make a paste of 12 tsp chickpea flour and 3 tsp milk or yoghurt with some water. Apply on face, body or other dark areas. Massage for a while and wash off after 10 minutes. Do not use soap to wash.

Continue this routine for some time.

  • Facial Spots/Marks

Mix chickpea flour in milk or yoghurt to make a thick paste. Apply on the face and leave it for 30 minutes. Do this twice a day.

Chickpea flour is called Besan and is available in any Indian grocery store.

Some Of My Other Hubs On Healthy Foods

  • Benefits of Amla And Amla Murabba
    Amla or The Indian gooseberry, is the richest source of vitamin C and is reputed to benefit in a host of health problems.To know more, read on......
  • Sunflower Seeds Health Benefits
    We are aware that sunflower seeds are rich in many vitamins, minerals and are a great energy source. Now find out the many sunflower seeds health benefits that many of us are not aware of. Read on...
  • Benefits Of Asafoetida Or Hing - The Digestive Spice
    Asafoetida is a digestive spice used in most foods in India. Read about the many benefits of Asafoetida or Hing, as it is called in India...
  • Health Benefits Of Eggplant
    Egg plant has among the many phytonutrients, two very important ones - nasunin and chlorogenic acid that make it very healthy vegetable. Read on to know about the many health benefits of egg plant...
  • Health Benefits Of Karela Or Bitter Melon
    Karela is also called bitter gourd, bitter melon or bitter squash. It is probably the most bitter fruit that is used as a vegetable. Learn about the health benefits of Karela, by reading on...


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly


sachin on January 24, 2014:

but which chickpeas is good

? black or white for high protein please tell me

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 20, 2013:

They are indeed a healthy addition. Thanks for stopping by, GTF

Claudia Porter on February 20, 2013:

Rajan - We like to add chickpeas to many of our stews and soups. They are so good and hearty. Nice hub

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 17, 2013:

@ Nithya - Chole bhature is a favorite with very many people. Thanks for stopping by.

@ Girish - I agree with you. These are are most favorite foods. Thanks for the visit.

@ moonlake - Glad you like the info. Thank you.

@ Rasma - Thanks for stopping by and sharing.

Gypsy Rose Lee from Daytona Beach, Florida on February 17, 2013:

Voted up . Thanks for the information. I love chick peas. Passing this on.

moonlake from America on February 16, 2013:

I love chick peas. I like to put them on salads. The recipes in the video look good. Thanks for all the information on chick peas. Voted up.

Girish puri from NCR , INDIA on February 16, 2013:

Rajan, Chana and Rajma are two weakness of Punjabi's, Your Photographs have changed my lunch Useful hub. Thanks.

Nithya Venkat from Dubai on February 16, 2013:

Chickpeas taste great and are very good for health. You can make so many dishes with chickpeas. Great hub, useful. I love the traditional Punjabi style chole!!!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 16, 2013:

@ Keala - It feels nice to be able to motivate you to try out healthy foods and recipes. Thanks for your comments and support which are always appreciated.

@ Marlene - I'm glad to know you watched the videos. I hope you try out the Punjabi chole recipe. You will certainly like the dish as you have tasted Indian food. Thank you very much.

Marlene Bertrand from USA on February 16, 2013:

This is a very informative hub about the benefits of chick peas. I didn't know they also had some beauty benefits as well. By the way, you always have the most amazing videos. Of all the cooking videos I have seen, the one for making Punjabi Style chole is my favorite. I like the photo treatments and the way the cook showed the food preparation and gave helpful tips, like using sugar to add color. All of your videos are excellent, but for me, the Punjabi one is spectacular.

Hawaiian Odysseus from Southeast Washington state on February 16, 2013:

Rajan, the video preview images look so aesthetically delightful! I especially am compelled to check that curry dish out. My recent awakening, if you will, regarding health and nutrition issues, draws me even more to these generously and beneficially informative articles of yours. Thank you so much for sharing! Blessings and aloha from a very picturesque and unseasonably warm southeast Washington!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 16, 2013:

@ Lizam-thank you.

@ Sueswan- the chickpeas need to be raw. In fact for soaking raw chick peas are used. Thanks for stopping by.

@ Bill - thanks for the observation. Your visit and support is always appreciated my friend.

@ rudra - thank you.

@ rumana-thanks for the compliments and support.

@ snigdha - glad you found is useful. Thanks for reading.

@ Chris-thanks for the visit.

@ Jools-glad you found this interesting and worth a try. Appreciate the visit.

@ Devika-thank you.

Devika Primić from Dubrovnik, Croatia on February 16, 2013:

Chickpeas is such an enjoyable meal, and you mention so many benefits of this unique food.

Jools Hogg from North-East UK on February 16, 2013:

Rajan, very informative hub. I have to confess that I have never eaten a chick pea in its normal state but I absolutely adore humus, especially the many flavoured versions now available. I was surprised to see it as an appetite reduction aid (the water), not sure I would fancy drinking it but it would be worth a try!

carolina muscle from Charlotte, North Carolina on February 16, 2013:

good information - thanks!

Snigdha Shahi from India,mumbai on February 16, 2013:

Very informative hub. Was unaware chick peas has these many health benefits. I relish chole bhature. All this while thought chick peas is good for taste buds but not very healthy as it produces gas. Thanks for sharing this hub . It has changed my perception.

Rumana from Sharjah, UAE on February 15, 2013:

Hello Mr . Rajan

I love all the recipes from Chana (chick peas) and now through your hub learnt all the benefits of it...

Your hubs are always useful for us !!

Voted up Useful!!

rudra007 on February 15, 2013:

Great hub and i just love chick peas in any ways it is served.

Watch my new hub,


Bill Holland from Olympia, WA on February 15, 2013:

You do an amazing job of compiling this information, Rajan! These are not easy hubs to compile, but you seem to do one daily. Well done, and thank you for the information.



Sueswan on February 15, 2013:

Hi Ranjan,

I enjoy chickpeas.

To Reduce Appetite

Boil 1 cup of chick peas in 750 ml of water. Strain and drink this water.

Does this work with canned chickpeas or do they need to be raw?

Voted up, awesome and sharing

Take care :)

Lizam1 on February 15, 2013:

Your hubs are always so choc full of helpful information. Thanks.

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